Squeeze balls are a fantastic tool for strengthening your grip, relieving stress, and relieving hand pain. In a study performed by The Arthritis Research Institute of America, researchers found a modest increase in grip strength and pain relief for participants who regularly used squeeze balls over participants who did not use them. Improve your grip strength while decreasing your pain and stress by regularly performing hand exercises with a squeeze ball.
Hand Squeeze
The hand squeeze exercise will improve your hand strength. Hold a squeeze ball in your right hand. Squeeze the ball as hard as you can, and then relax your hand. Repeat the exercise 10 times. After the 10th rep, squeeze the ball again. This time, hold the squeeze for 10 seconds before releasing your grip. Repeat the 10 reps and the hold with your left hand.
Finger Squeeze
The finger squeeze exercise will improve your finger strength. Hold a squeeze ball in your right hand. Curl your fingers so that the ball is resting between your palm and then ends of your fingers. Push down with your fingers to squeeze the ball as hard as you can and then relax your grip. Complete 10 reps and then repeat the exercise with your left hand.
Gladiator Squeeze
The gladiator squeeze is a great exercise for wrist extension. Hold a squeeze ball between your palms and interlace your fingers. Bend your elbows and bring them up so that they are pointing straight out to your sides and your forearms are parallel with the floor. Try to make your palms touch by squeezing the ball as hard as you can between your hands. Repeat this exercise 10 times.
Progressive Squeeze
The progressive squeeze will improve your finger dexterity and strength. Hold a squeeze ball in your right hand. Squeeze the ball as hard as you can, beginning with your little finger, then your ring finger, middle finger, and finally your index finger. Pause here, and then relax your grip starting with your index finger and working your way to your little finger. Repeat this exercise five times and then switch directions, leading off with your index finger. After five reps in this direction, switch and repeat both sets of the exercise with your left hand.
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